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  6. Navy bean raw vs. Pancake

Navy bean raw vs. Pancake — In-Depth Nutrition Comparison

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How are navy bean raw and pancake different?

  • Navy bean raw is higher in copper, folate, vitamin C, magnesium, vitamin B1, and vitamin B6; however, pancake is richer in selenium and calcium.
  • Daily need coverage for copper for navy bean raw is 34% higher.
  • Navy bean raw contains 63 times more vitamin C than pancake. While navy bean raw contains 18.8mg of vitamin C, pancake contains only 0.3mg.
  • Navy bean raw has less sodium.
  • Navy bean raw has a lower glycemic index (39) than pancake (66).

Beans, navy, mature seeds, sprouted, raw and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Navy bean raw vs Pancake infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +531.3%
Contains more PotassiumPotassium +132.6%
Contains more CopperCopper +626.5%
Contains more ZincZinc +58.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +104%
Contains more CalciumCalcium +1360%
Contains more PhosphorusPhosphorus +59%
Contains more SeleniumSelenium +2383.3%
~equal in Iron ~1.8mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin B1Vitamin B1 +94%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more FolateFolate +247.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pancake DV% diff.
Copper 0.356mg 0.049mg 34%
Polyunsaturated fat 0.407g 4.447g 27%
Selenium 0.6µg 14.9µg 26%
Folate 132µg 38µg 24%
Vitamin C 18.8mg 0.3mg 21%
Cholesterol 0mg 59mg 20%
Magnesium 101mg 16mg 20%
Calcium 15mg 219mg 20%
Sodium 13mg 439mg 19%
Vitamin B1 0.39mg 0.201mg 16%
Fats 0.7g 9.7g 14%
Vitamin B6 0.191mg 0.046mg 11%
Vitamin B12 0µg 0.22µg 9%
Manganese 0.408mg 0.2mg 9%
Saturated fat 0.085g 2.122g 9%
Phosphorus 100mg 159mg 8%
Vitamin B5 0.825mg 0.405mg 8%
Calories 67kcal 227kcal 8%
Vitamin A 0µg 54µg 6%
Monounsaturated fat 0.052g 2.474g 6%
Vitamin B2 0.215mg 0.281mg 5%
Potassium 307mg 132mg 5%
Carbs 13.05g 28.3g 5%
Zinc 0.89mg 0.56mg 3%
Vitamin B3 1.22mg 1.567mg 2%
Iron 1.93mg 1.8mg 2%
Protein 6.15g 6.4g 1%
Net carbs 13.05g 28.3g N/A
Tryptophan 0.064mg 0.08mg 0%
Threonine 0.258mg 0.237mg 0%
Isoleucine 0.273mg 0.297mg 0%
Leucine 0.442mg 0.513mg 0%
Lysine 0.35mg 0.321mg 0%
Methionine 0.064mg 0.147mg 0%
Phenylalanine 0.31mg 0.319mg 0%
Valine 0.316mg 0.335mg 0%
Histidine 0.172mg 0.152mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +49.6%
Contains more FatsFats +1285.7%
Contains more CarbsCarbs +116.9%
Contains more OtherOther +184.2%
~equal in Protein ~6.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +4657.7%
Contains more Poly. FatPolyunsaturated fat +992.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.